What Advantages Can Having a Small Waist Provide in Competitive Bodybuilding?

Published 02/12/2024, 6:52 AM EST

Follow Us

One would rarely find anyone gracing the pages of any bodybuilding magazine without a solid V-tapered waist and a six-pack. Even when a bodybuilder has gone for the bulk, the waist is often as tiny as can be. Take five-time Mr. Olympia Classic Physique winner Chris Bumstead or upcoming fitness sensation Sam Sulek, for instance. While their overall structure might be huge, they continue to maintain narrow and pinched waists. 

America’s Favorite Video Today

That being said, why is a small waist so sought after in the bodybuilding world and how does it help one in their competitive journey?

A small waist can create the illusion of having a v-tapered look

ADVERTISEMENT

Article continues below this ad

Frank Zane had once extensively explained how important the midsection and the waist are for those in bodybuilding. According to the God of Aesthetics, when he got involved in bodybuilding, the first thing, he remembered was seeing photos of Spanish bodybuilders. These bodybuilders had amazing midsections. While Zane thought that the rest of their bodies were underdeveloped, he realized how the small waistline was the main focus of their entire physique.

Here are the secrets that Zane promises will help one get the best-tapered look 

Trending

Get instantly notified of the hottest Bodybuilding stories via Google! Click on Follow Us and Tap the Blue Star.

Follow Us

  1. No filling up- “Instead, eat frequent, small meals, and drink slowly. When you eat a lot of food it takes a long time to digest it; this inefficiency also blunts the nutritional benefits,” Zane said.
  2. Doing cardio is extremely necessary- According to the three-time Mr Olympia winner, doing cardio was the best way to keep the muscles tight and supple. He also advised that if by chance one got bored, they could make things interesting by engaging in sports like basketball or mountain biking.
  3. Eating clean- Clean and healthy eating along with having a balanced amount of food is extremely necessary. The exercise expert suggested that fewer carbs and more protein were the best way to have a chiseled and lean look. Eating one gram of protein per pound of body weight and half a gram of carbs per pound is the best way to go.
  4. Working out for the abs- Gradually building up the reps on four particular exercises until getting 1000 for the day is the best way to build abs.

A tiny waist therefore creates an inverted triangle which goes from broader to narrower as it goes to the waist and this is what creates the illusion of a V-tapered physique. Larry Scott was the first Mr. Olympia who had worked very hard to increase his width because he was naturally narrow on the shoulders. The width which is especially in the delts and lats when combined with a smaller waist brings out the V taper. Increasing the shoulder width and narrowing down his waist size then can help in appear several inches wider.

While a tiny waist can help increase the aesthetics of a physique, it can also affect a bodybuilder’s scoring in a competition.

How it can affect a judge’s scoring

According to bodybuilding.com, a V-tapered body structure is the first sign of a good bodybuilder and this separates a good bodybuilder from a great one. The bottom line is that a blocking waist with narrow shoulders and underdeveloped lats will lead to points getting deducted if someone is competing. 

When any bodybuilder thinks about the term V-Taper, they often associate it with greats like Arnold Schwarzenegger, Steve Reeves and Frank Zane, who in their prime laid the emphasis on an aesthetic shape rather than a bulky size.

“People Obsess Too Much”: 4x Mr. Olympia Jay Cutler Imparts Valuable Bodybuilding Wisdom

However, times have changed with mass-monster physiques giving way to the aesthetics of the past. Even in the mass-monster era, there are ways that one can get a perfect v-tapered physique. Earlier, Jay Cutler had explained the best way to get such an Olympia-winning physique.

ADVERTISEMENT

Article continues below this ad

Jay Cutler on getting the perfect V-taper 

In a previous Instagram post, the former Mr. Olympia decided to resolve questions of many aspiring bodybuilders regarding exercises that were driven by results and which would make them have an Olympia-level physique. He decided to post a video of himself explaining all the exercises that he thinks are needed to get a V-tapered body. The post was captioned, “My meat and potato movements for each body part broken down.”

Among several exercises, he pinpointed the basic standing calf rays which was very ideal. He also revealed how to broaden one’s shoulders it was best that they did deadlifting with dumbbells and bowels. Finally, for the V-tapered body, he suggested doing pull-ups because that would give you broad shoulders and lats down to the narrow waist. 

ADVERTISEMENT

Article continues below this ad

Watch This Story: Bodybuilding World Passes Harsh Verdict As 21-Year-Old Fitness Influencer Accused of Steroid Usage Goes Viral

As these legends reveal, a V-tapered body and a small waist is ideal for a bodybuilder who is looking to make strides in the competitive arena while ensuring an aesthetic look at the same time. As Jay Cutler and Frank Zane give important insights into the process of getting a V Taper, whose advice are you most likely to follow? Let us know in the comments below.

SHARE THIS ARTICLE :

ADVERTISEMENT

Written by:

Tanushree Bhowmick

1,056Articles

One take at a time

Tanushree Bhowmick is a Bodybuilding Writer at EssentiallySports. Her Master's degree in English literature is reflected in every carefully crafted sentence she writes. A lifelong fan of action movies, Tanushree has a keen interest in covering Arnold Schwarzenegger’s newsletters.
Show More>

ADVERTISEMENT

ADVERTISEMENT

EDITORS' PICK

America’s Favorite Video Today